Monday
Workout of The Day
3 Rounds
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs 24/20
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges 1.0/20# Kettlebells
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest
Then Mobility
Tuesday
Bench Press
6 x 10
GHD Sit Ups
6 x 15
Every 2:30
Weighted Dips
4 x 10
Hollow Rocks
4 x 30
Every 3 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Knees to Elbows
Burpees
Box Jumps 24/20
Wednesday
Deadlift
6 x 6
Every 2:30 Minutes
Team WOD
120 Double Unders
100 Kettlebell Swings
80 Traditional Sit Ups
1 Mile Run Together
2k Row 250 Meters each
1 Mile Run
80 Traditional Sit Ups
100 Kettlebell Swings
120 Double Unders
THEN MOBILITY
Thursday
Hammer Curl
4 x 12
Legit Push Ups
4 x 24
Every 2 Minutes
Barbell Curl
4 x 12
French Press
4 x 12
Every 2 Minutes
Concentration Curl
4 x 12
Triceps Extension
4 x 12
Every 2 Minutes
Reverse Curl
4 x 12
French Dips
4 x 12
Every 2 Minutes
Workout of The Day
50 Russian Twists
500 Meter Row
50 Russian Twists
500 Meter Row
50 Russian Twists
Then Mobility
